Bulgur is one of the staple foods in certain parts of the East. And in Germany too, grain has become increasingly popular in recent years. But what is Bulgur actually? And is Bulgur healthy at all? We answer the most important questions about cereals, explain where the difference to couscous is and give you a delicious recipe for a bulgur salad along the way.
Production of bulgur
Bulgur is mainly made from durum wheat semolina. This is first soaked and then steam-cooked. After drying, it is then ground to different degrees of fineness. Since the wheat semolina is already steamed during production, it must be soaked in boiling only briefly in water.
In contrast, in the production of couscous the durum wheat semolina is wetted only with water. The lumps that form are crushed with your hands until small globules form. These are dried and then stored.
Traditionally, couscous is not boiled, but steamed over boiling water. Since the instant couscous, which is offered in our supermarkets, is usually already pre-cooked, it only has to swell in hot water.
Is Bulgur healthy?
The production of Bulgur is extremely gentle. Since the whole grain is crushed, the bulgur is also very nutritious. The wheat semolina contains various B vitamins as well as vitamin E and the minerals calcium, magnesium and phosphorus. Because Bulgur, like all other wheat products, also contains gluten, it is not suitable for people who suffer from gluten intolerance (celiac disease).
Bulgur is relatively high in calories: 100 grams contain about 350 calories. However, according to the sources, 100 grams of cereal only bring about 110 calories. Since the grain is similar to rice for a long time, the consumption of bulgur is definitely recommended - even in the context of a diet. The saturation effect is due in particular to the high fiber content.
Preparation of bulgur
Bulgur is already pre-cooked, so it can be prepared quickly and easily. Normally it is sufficient to swell the wheat semolina in hot water for 20 minutes. Alternatively, you can swell it in cold water, but this preparation method takes between eight and twelve hours.
Bulgur absorbs large amounts of water when swelling, so its volume increases significantly during preparation. As a rule, about three tablespoons are sufficient for one serving.
Bulgur is usually packaged in plastic bags in the supermarket. Once the wheat semolina is broken, it is best to pour it into a tightly sealed and opaque container. It is best to consume the grain within six months, otherwise the taste may change.
Recipes with bulgur
Bulgur is one of the main foods in the Middle East. It is often eaten as a side dish similar to rice. Since he has almost no taste, he can be combined with a variety of dishes. Bulgur is especially often refined with herbs and then served with meat dishes such as lamb.
In addition, the grain is also good in sweet casseroles and as a salad. A salad with bulgur is suitable both as a side dish and as a vegetarian main course.
Recipe for Bulgur salad (Tabouleh)
- 200 grams of bulgur
- 6 tomatoes
- 4 spring onions
- 1 lemon
- Parsley and peppermint
- olive oil
- salt and pepper
Put the bulgur in boiling water and let it swell for 20 minutes over medium heat. In the meantime, pour the tomatoes over with boiling water, skin them and cut them into small cubes. Then cut the spring onions into rings and chop some parsley and peppermint. Add some lemon juice and olive oil to the vegetables and season with salt and pepper. Finally, submerge the bulgur. You can also add raisins and cumin as you like.